Training Log Archive: InisIn the 7 days ending Mar 25, 2012:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Mar 25, 2012 #
Path warm up/down 35:00 [2] 7.8 km (4:29 / km)
Orienteering race 32:15 [5] 7.0 km (4:36 / km)
Strong start but a miss at 3 (55s) back in the game and running well until another small miss (15s) at 18 after which my pace started to drop slightly and my head was not thinking straight and my lines where pretty poor. Was 6th. OK but pace was there for a medal. Maybe next time.
Saturday Mar 24, 2012 #
Road warm up/down 50:00 [2] 12.0 km (4:10 / km)
Orienteering race 14:07 [5] 3.5 km (4:02 / km)
cruising, no misses. Few silly route choices but otherwise good.
Orienteering race 13:27 [5] 3.5 km (3:51 / km)
Tried to start fast but head wasn't with it and was wobbling right from the start. Then a bad route coming back over the road at 10. The rest was easier and faster. Picked the pace up but couldn't claw any time back. Very respectable win from Shminty, respect, and great result for HHaines.
Friday Mar 23, 2012 #
Road 40:00 [2] 8.5 km (4:42 / km)
Thursday Mar 22, 2012 #
Path hills 24:43 4.94 km (5:00 / km) +262m 3:57 / km
6:32 PM
Edinburgh West
legs still tired so took the morning off.
5x35s reps before running out to craiglockheart.
Orienteering 32:32 [4] 6.47 km (5:02 / km) +193m 4:23 / km
7:06 PM
Blackford
3 loops round craiglockheart. nothing too tricky and thankfully avoiding the undergrowth. cruising without any real mistakes.
Path hills 6:25 [4] 1.39 km (4:37 / km) +25m 4:14 / km
7:42 PM
Blackford
5x 35s hills after the night-o, to finish the hill session I started.
Road warm up/down 15:03 [2] 3.13 km (4:48 / km) +43m 4:30 / km
7:48 PM
Blackford
run back home
Wednesday Mar 21, 2012 #
Path long 1:38:21 [3] 15.77 km (6:14 / km) +865m 4:54 / km
7:25 AM
Edinburgh
morning run round the seat. 3 long climbs to the top in the sunshine.
shattered so took the evening off
Tuesday Mar 20, 2012 #
Road warm up/down 41:37 [3] 8.18 km (5:05 / km) +341m 4:13 / km
7:33 AM
Edinburgh
run IW
Road warm up/down 12:00 [2] 2.5 km (4:48 / km)
6:00 PM
meadows
WU
Road intervals 31:55 [4] 7.49 km (4:16 / km) +70m 4:04 / km
6:24 PM
Meadows
4x 1km, 1 every 5 min, then a 2.2km and 1km at 5km pace. Legs bit tired but feeling light and bouncy today. Getting faster with each rep for the 4. 3.07,3.05,3.04,2.59 then 7.32, 3.16 and done.
Road warm up/down 6:39 [2] 1.39 km (4:47 / km) +15m 4:33 / km
6:58 PM
Meadows
WD back home
Monday Mar 19, 2012 #
Road warm up/down 24:00 [2] 5.4 km (4:27 / km)
7:30 AM
run to gym and IW
Road 41:12 [3] 9.19 km (4:29 / km) +253m 3:56 / km
6:52 PM
Edinburgh
Run home round the KB 5 loop